Holiday Health and Wellness Tips

Holiday Health and Wellness Tips

The holidays are here and sticking with your fitness program can be challenging with all the food-heavy social events and festivities.  Calories can add up quickly with all the extra sugar, alcohol and unhealthy fats.

Here are a few eFitClub tips to help you stay on track:

1.     Keep moving and stay active

  • Take a morning walk or jog before your guests arrive or prior to leaving to your event and in the evening after that holiday meal

  • Visit eFitClub for a 20 minute Sprint 8 workout or 16 minute eGYM strength circuit.  Participate in our “Holiday Immunity Boost” program to keep you focused plus earn raffle tickets for some great prizes.

  • Organize family activities:  play flag football, and if you live in a warmer climate play yard games like corn hole or lawn darts and my personal favorite activity - play pickleball!

  • Check your local community website for 5k runs frequently held throughout the holidays and challenge friends and relatives to join in - they probably need the added workout too!

  • Use your fitness tracker device and amp up your exercises.  Track your progress on the eGYM app and make sure you are increasing your activity points.

2.     Swap out ingredients

  • Use low fat dairy products instead of full fat.

  • Try applesauce or cooking spray in place of oil and butter.

  • Substitute fresh fruit with light whip topping for sugary desserts.

  • Use oats in place of breadcrumbs

  • Replace refined sugar with Agave, stevia, or honey

3.   Follow nutritional guidance and practice portion control

  • Sign up for the eFitClub Nutrition Plan

  • Use a smaller plate

  • Increase water intake - drink a glass of water before meals

  • Reduce your added sugars to no more than 36 g/day for men and 25 g/day for women

  • Fill your plate with veggies and protein first, then add starches, sweets

  • Minimize snacking on chips, dips and appetizers

  • Limit alcohol intake

 Following these simple steps can help you maintain balance in your overall health and wellness while enjoying good times with family and friends and celebrating the holiday season!

 

References:  Ashley Artese-American Council on Exercise Healthy Living Article, November, 2020

 

 

 

Shelly Heatwoleholiday health, holiday tips, holiday welless